Bootcamp
Friday, April 4th, 2025 - Bootcamp
General Warm-Up
2 Minutes of Cardio of Choice Slowly Increase Intensity
Dynamic Stretching:
30 Seconds Arm Circles Both Directions
30 Seconds Leg Swings Per Side
30 Seconds Inchworms With A Scap Push Up
30 Seconds Scap Pull Up
Movement Prep:
10 Empty Bar Bench Press
10 Empty Bar Back Squats
10 Negative Pull Up
3 Wall Walks Or Scale
30 Seconds Echo Bike
Dynamic Stretching:
30 Seconds Arm Circles Both Directions
30 Seconds Leg Swings Per Side
30 Seconds Inchworms With A Scap Push Up
30 Seconds Scap Pull Up
Movement Prep:
10 Empty Bar Bench Press
10 Empty Bar Back Squats
10 Negative Pull Up
3 Wall Walks Or Scale
30 Seconds Echo Bike
WOD
Workout Format
5 Rounds for Time
Competitive
24 Deadlifts (95/65)
18 Hang Cleans
12 Shoulder To Overhead
18 Hang Cleans
12 Shoulder To Overhead
Performance
24 Deadlifts (65/45)
18 Hang Cleans
12 Shoulder To Overhead
18 Hang Cleans
12 Shoulder To Overhead
Lifestyle
24 Deadlifts
18 Hang Cleans
12 Shoulder To Overhead
18 Hang Cleans
12 Shoulder To Overhead
Deadlift
Every 2:15 on the Minute X 3 Sets
1-3 Reps @ 95% 1RM
Pull-Ups
Every 2:15 on the Minute X 3 Sets
95% of Max Reps
*If Doing Banded Pick One Band and Stick With It the Next Several Weeks
1-3 Reps @ 95% 1RM
Pull-Ups
Every 2:15 on the Minute X 3 Sets
95% of Max Reps
*If Doing Banded Pick One Band and Stick With It the Next Several Weeks
Notes
Form: Maintain A Rigid Core During The Movements For Proper Power Transfer Into The Bar And Safety For The Spine.
Stimulus: This Is The Crossfit Hero Wod Dt With An Increased Rep Count For More Of A Barbell Endurance Workout. The Weight Should Feel Manageable But Muscle Fatigue Will Set In.
Stimulus: This Is The Crossfit Hero Wod Dt With An Increased Rep Count For More Of A Barbell Endurance Workout. The Weight Should Feel Manageable But Muscle Fatigue Will Set In.